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Lifting
Cutting
Beginner
Barbell
Plan Details
The Lifting routine by ZeBriD is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
Up 1
Est. 69 min
8 exercises
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Seated Bicep Curl
6 Sets x 6 Reps
Dumbbell Seated Arnold Press
6 Sets x 6 Reps
EZ Bar French Press
6 Sets x 6 Reps
Barbell Tricep Extension (Supine)
6 Sets x 6 Reps
Cable Cross-Over
6 Sets x 6 Reps
Dumbbell Bent-Over Raise
6 Sets x 6 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Day 2
Down 1
Est. 64 min
7 exercises
Barbell 1/2 Squat
6 Sets x 6 Reps
Barbell Romanian Deadlift
6 Sets x 6 Reps
Dumbbell One-Arm Row
6 Sets x 6 Reps
Dumbbell Wood Chop
6 Sets x 6 Reps
Standing cable pullover
6 Sets x 6 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Hip Adduction
6 Sets x 6 Reps
Day 3
Up 2
Est. 71 min
8 exercises
Barbell Bench Press (Close Grip)
6 Sets x 6 Reps
EZ Bar Curl
6 Sets x 6 Reps
Barbell Curl
6 Sets x 6 Reps
Barbell Push Press Behind the Neck
6 Sets x 6 Reps
Dumbbell Bench Press
6 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 6 Reps
Dumbbell Incline Fly
6 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 20 Reps
Day 4
Down 2
Est. 71 min
7 exercises
Barbell Sumo Deadlift
6 Sets x 6 Reps
Machine Leg Press
6 Sets x 6 Reps
Cable Seated Row
6 Sets x 6 Reps
Machine Seated Calf Raise
6 Sets x 6 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
6 Sets x 6 Reps
Day 5
Up 3
Est. 62 min
7 exercises
Dumbbell Shoulder Abduction
6 Sets x 6 Reps
Bokovie skruchivaniya
1 Set x 20 Reps
Dumbbell Bench Press
6 Sets x 6 Reps
Barbell Shoulder Press
6 Sets x 6 Reps
Dumbbell Decline Fly
6 Sets x 6 Reps
Dumbbell Decline Tricep Extension
6 Sets x 6 Reps
EZ bar reverse curl
6 Sets x 6 Reps
Day 6
Down 3
Est. 66 min
7 exercises
Cable Rear Pulldown (Wide Grip)
6 Sets x 6 Reps
Barbell Squat
6 Sets x 6 Reps
Dumbbell Plie Squat
6 Sets x 6 Reps
Barbell Deadlift
6 Sets x 6 Reps
Dumbbell Side Bend
1 Set x 20 Reps
Barbell Row
6 Sets x 6 Reps
Machine Leg Curl (Prone)
6 Sets x 6 Reps
